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Hyrox Style Workout

12/06/24

Workout Breakdown

This is the first workout we did that was not for time. It consists of a timed interval circuit, an AMRAP, and a running interval. It's perfect.

Warm-up: 10-15 minutes

Ciruit

2min on/30s off (12 mins total)

  • A1. Run - Target = 600 m (0.37 miles)

  • A2. Burpee Box Jump-Overs

  • A3. Run - Target = 600 m (0.37 miles)

  • A4. Walls Balls - (see notes for weights)

  • A5. Run - Target = 600 m (0.37 miles)

  • A5. Alternating Forward Lunges - 1 Km (0.62 miles)

Rest: 5-minute break (or longer if needed).

AMRAP

(12 mins)

  • B1. Dumbbell Thrusters - x 15 reps

  • B2. Sled Push - 15 m (weight includes sled)

  • B3. Skierg - 200 m (0.12 miles)

  • B4. Sled Pull (arms only) - 15 m (weight includes sled)

  • B5. Row - 200 m (0.12 miles)

  • B6. Burpee w/Hand Release Push-Up - x 15 reps

Rest: 5-minute break (or longer if needed).

Running Intervals

5 rounds

  • Run - 400 m (0.25 miles)

    • Rest for half the duration of the run.

  • Notes:

    • Lunges

      • Male = 45 lbs.​

      • Female = 25 lbs. 

    • Sled Push

      • Male = 335 lbs. (sled+250 lbs.)​

      • Female = 225 lbs. (sled+135 lbs.)

    • Sled Pull

      • Male = 225 lbs. (sled+140 lbs.)​

      • Female = 170 lbs. (sled+85 lbs.)

    • Wall Balls​

      • Male = 15 lbs.​

      • Female = 10 lbs.

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